High-Protein Easy Meal Prep (Fast, Low-Cal & Anti-Inflammatory)
Easy high-protein, low-calorie seafood pasta meal prep (anti-inflammatory-friendly). Quick healthy lunch you can batch for the week—great protein + omega-3s from seafood, simple pantry sauce, and smart pasta picks.
This Short shows the full build: protein-forward seafood, fiber-rich pasta base, olive-oil finish, herbs/garlic, and a creamy (dairy-free-friendly) texture without the extra calories.
Recipe⬇️⬇️
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High-Protein Seafood Pasta Salad (Dairy-Free, Anti-Inflammatory-Friendly)
Yield: ~6 servings (as a main)
Total time: 30–35 min (plus chilling)
Good for: meal-prep lunches 2–3 days
Ingredients
Pasta & Seafood
• 16 oz protein pasta shells (use gluten-free chickpea/lentil pasta if needed)
• 1½ lemons, divided (1 lemon cut into wedges; reserve ½ lemon for juice)
• 1 Tbsp kosher salt (for poaching liquid)
• 1 lb medium shrimp, peeled & deveined
• 8 oz seafood mix, thawed and well-drained (sub for the crab; if pre-cooked, see step 5)
• 3 ribs celery, small dice
Dressing
• ⅓ cup avocado or olive-oil mayonnaise
• ⅓ cup blended silken tofu (sub for Greek yogurt/sour cream)
• 1 Tbsp Dijon mustard
• 1 Tbsp capers, coarsely chopped
• ¼ cup fresh dill, finely chopped (plus more for garnish)
• 1 medium shallot, minced
• Juice of ½ lemon (~1 Tbsp)
• Freshly ground black pepper, to taste
Tip: To blend silken tofu, puree until completely smooth before measuring the ⅓ cup.
Instructions
1. Cook pasta. Boil protein pasta per package to al dente. Drain, rinse with cold water, and drain very well (shake off excess). Set aside.
2. Prep lemon & ice bath. Cut 1 lemon into wedges. Fill a large bowl with ice water.
3. Poach shrimp. In a large pot, bring 2 quarts water, lemon wedges, and 1 Tbsp kosher salt to a boil. Add shrimp, cover, remove from heat, and let stand 3 minutes until just cooked. Transfer to ice bath. When cool, drain and pat dry; place in a large mixing bowl.
4. Cook seafood mix (if raw). Return the poaching liquid to a bare simmer. Add the thawed seafood mix and cook 1–2 minutes until opaque. Transfer to the ice bath, cool, drain, and pat dry.
If your mix is pre-cooked: skip poaching; just thaw, drain, and pat dry well.
5. Make dressing. In a separate bowl, whisk mayo, blended silken tofu, Dijon, capers, dill, shallot, and lemon juice until smooth. Season with black pepper to taste.
6. Combine. To the bowl with shrimp, add the seafood mix, celery, and cooled pasta. Spoon dressing over and gently toss to coat evenly.
7. Chill & serve. Cover and refrigerate at least 30 minutes (up to overnight). Garnish with extra dill before serving
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